Poor diet is a major risk factor for most types of heart disease. The rate of heart disease is far greater in Western countries, where the diet is too high in saturated fats, processed meat, sugar, salt and refined products and too low in fresh fruits and vegetables, fish, whole grains and fibre. The following are some of the conditions closely linked with heart disease, which can be treated and sometimes even cured with a proper diet: atherosclerosis, high cholesterol, high blood pressure and obesity.
The following diet is a guideline only. Always consult your Doctor or a qualified Dietitian to determine the best diet for your health needs. Also see the Atherosclerosis Diet, High Blood Pressure Diet and the Type 2 Diabetes Diet. For best results, the Heart Diet must be combined with regular exercise. Your Doctor will help you develop an exercise programme to suit your abilities.
Diet should be high in
In general the diet should contain three serves per day of whole grains, five serves per day of fresh fruit and vegetables and two serves per week of fish. Specific nutrients found in these foods are:
- Calcium and magnesium, which work together to strengthen the heart. Calcium is found in leafy vegetables, and low-fat dairy products such as milk, cheese and yoghurt. Magnesium is found in brazil nuts, seeds and wholegrains.
- Essential fatty acids, found in fish oil and whole grains such as oats, barley, wholewheat bread and pasta and brown rice. EFA’s lower cholesterol and improve blood flow.
- Selenium and vitamin E, which work together to improve heart function. Selenium is found in fish, shellfish, nuts and wholegrains. Vitamin E is found in wheat germ, soy products and nuts.
- Dietary fibre, found in whole grains, legumes and fresh fruit and vegetables.
Diet should be moderate in
- Protein from low-fat sources, such as low-fat cottage cheese, lean beef, chicken or fish with skin and fat removed. Soy proteins are particularly effective at lowering cholesterol.
- Unsaturated fats found in canola and olive oil, avocado, nuts, fish oils and seeds. These can help lower cholesterol if they replace saturated fats in the diet. They are still high in calories, so should not be consumed in large amounts.
Diet should be low in
- Processed and refined foods which are high in calories and low in nutrients. Examples include sugar, chocolate, soft drinks and lollies.
- Saturated fat and/or cholesterol, such as full-fat milk products, processed meat (bacon, sausages, salami, lunch meat), butter, cream, fried and take-away foods, biscuits and pastries.
- Salt (sodium chloride). Do not add salt to cooking. Season meals with fresh herbs, salt-free spices, lemon juice, garlic, ginger and black pepper instead.
- Alcohol. Alcohol raises blood pressure and cholesterol, and is high in calories. Limit to no more than one standard drink per day for women and two per day for men. One standard drink is 375ml of beer, 125ml of wine or 30ml of spirits.
- Caffeine, which raises the blood pressure and heart rate. Limit tea, coffee, cola and energy drinks to no more than four per day.
Breakfast
- 1 bowl rolled oats porridge with low-fat or soy milk, banana and wheat germ OR
- 2 slices wholemeal toast with low-fat and low-salt nut spread, avocado or yeast spread (Vegemite) AND
- 1 piece fresh fruit or 1 glass of fruit juice.
- 1 cup tea or coffee with low-fat milk and no sugar.
Morning tea
- 1 handful unsalted mixed raw seeds and/or nuts (brazil, cashews, almonds, sunflower or pumpkin seeds) OR
- 2 wholewheat crispbread with low-fat cottage cheese and tomato AND
- 1 cup decaffeinated tea or coffee, or herbal tea, or 1 glass fruit juice.
Lunch
- 2 slices wholemeal bread or 1 wholemeal roll topped with a selection of lean beef or chicken, tinned tuna or salmon, cottage cheese, avocado, sprouts and salad vegetables OR
- 1-2 bowls vegetable, bean and barley soup AND
- 1 piece fresh fruit or 1 glass fruit juice.
- 1 cup tea or coffee with low-fat milk and no sugar.
Afternoon tea
- 1 low-fat bran muffin (no butter) OR
- Selection of raw vegetables (carrot, celery, cucumber, mushrooms) with low-fat hummus dip.
- 1 cup decaffeinated tea or coffee, or herbal tea, or 1 glass fruit juice.
Dinner
- 120-150 grams of lean beef, chicken or fish (skin and fat removed), seasoned with herbs, spices, low-salt soy sauce or lemon juice and pepper AND
- Selection of vegetables (capsicum, broccoli, snow peas and mushrooms) stir-fried in olive oil, or salad vegetables with olive oil and vinegar dressing AND
- 1-2 cups cooked wholemeal pasta or brown rice, or 1 baked potato with low-fat cottage cheese (no butter or sour cream).
- 1 small glass of wine, light beer, or water.
- Fruit salad with low-fat custard or natural low-fat yoghurt.
Supper
- 1 cup decaffeinated tea or coffee, or herbal tea, or low-fat drinking chocolate (no cream or sugar).
- 1-2 low-fat rolled oats porridge biscuits.
Notes
Tips for low-fat cooking
- Invest in a non-stick frypan.
- Use a small basting brush to paint oil on to the pan, instead of pouring.
- Use evaporated skim milk in recipes instead of cream.
- Whenever possible, bake or grill foods instead of frying.
- Remove the skin and visible fat from chicken and beef.
- When roasting meat, use a roasting rack so the fat drains away.
- Check the nutritional labels of all foods, and choose those with less than 2% saturated fats.
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